IMAZ Part Two: Countdown to Race Day

If you missed Part One of the IMAZ Race Recap: The Road to Tempe, check it out Here

IMAZ Part Two: Countdown to Race Day

Thursday, November 14

3 More Days ‘til Race Day

If touching down in Tempe was the first giant step toward race day, then Race Expo was the second one.

Ironman Cozumel Expo November 2011

Unlike Ironman Cozumel’s Expo, which had been indoors, the IMAZ Expo was a sprawling, outdoor festival at Tempe Beach Park (TBP).

Ironman Arizona Expo November 2013

We took a shuttle from our hotel to TBP and went directly to the Big Top—a huge, white tent designated for check-in, packet pick up, waiver signing, and swag collecting. Most awesome bit of swag was the Ironman backpack.  Love!!

Next stop was the merchandise tent, where Ironman everything (minus “Finisher” apparel) could be purchased. With the exception of the itty bitty XS clothes on the sale rack, prices were steep; but that didn’t put a dent in the buying frenzy going on inside that tent. I was content with my new backpack and the Finisher shirt I knew I'd be getting in just a few days J

We wandered through the venue, which featured every type of vendor you can imagine, but the only jeweler on site did not have the Ironman necklace I’ve been eyeing.

But the free samples made up for it. On the days we went to TBP, lunch was a non-issue. We simply ate our way through the Expo until we’d had our fill of protein shakes, fruit smoothies, Bonk Breakers and, best of all, full-size Chobani Yogurt samples. My favorite was the Almond Coco Loco:

When we could eat no more, we collected our bikes from Tri Bike Transport and rode back to our hotel to ditch our Expo goodies and change into cycling gear.

When I signed up for IMAZ, I was thinking mostly of the favorable climate, the flat terrain and late fall timing, and less about the marketing tagline that read, “This popular Southwestern race stands out as the most urban full-distance race in North America.”

Most urban. Hmmm. Not something that would have been a selling point for a non-city girl like me. I like my semi-country living and wide open spaces. But the urban aspect couldn’t have been more apparent as Tri Dad and I, and our friend, Erik, set out for a 1-hour taper ride along the race course.

Since Tempe is a college town, home to Arizona State University—which boasts an enrollment of more than 70,000 students—there was a bike lane available for the first mile or so. After that, it was us against three lanes of traffic. Thankfully, most motorists seemed to be cyclist-friendly, accustomed to the multitude of cyclists on campus and around town.

We weaved our way through town and out toward Arizona State Route 87, also known as the Beeline Highway. As we rode, a persistent thought took center stage in my mind--They must be doing a lot of construction here—triggered by the constant sight of dirt, rock and rubble in my periphery. Then it dawned on me: That’s just how it looks here. I’d forgotten how brown and barren it is in Arizona. Duh, it’s the desert. Where were all the cacti and mountains I saw in pictures of this race? 

These would come later. But the pre-race training ride left me unimpressed with the bike course and I was ready to head back to the hotel for a shower and some R&R before dinner with our friends Erik & Marcia at the Four Peaks Brewing Company.

The food wasn’t great (should have gone with the veggie burger instead of the pasta) but I definitely enjoyed the beer sampler I shared with Tri Dad, even though it’s not our practice to drink alcohol during training and especially not with a big race looming. But we still had three days to go so I gave myself a pass and wrote it off as carb-loading.

Friday, November 15

Two more days . . .

On Friday it was back to TBP for a mandatory pre-race meeting and a short, 15-minute taper run along the river. Then, back at the hotel, we put our feet up and ordered an in-room movie: Admissions with Tina Fey. (The hotel wanted $17.99 for new releases, like We’re the Millers, so we opted for an older, economy flick. Options were limited.)

Friday night was the Pre-Race Athlete Carb Loading Dinner at Tempe Beach Park. The event was outside, under the stars, beside the river and next to the stunning Tempe Center for the Arts building, so the location was great but the weather was unexpectedly chilly and breezy.

Tempe Center for the Arts

Tri Dad & I heading to the carb-loading dinner

In Cozumel, the carb dinner, albeit a bit unorganized and plagued by technical difficulties, was a total blast. A pep rally of sorts, a celebration that we’d made it this far, that got everyone totally pumped and excited for the race. 

By comparison, the IMAZ carb dinner was a total dud. Instead of focusing on and involving the majority of athletes, special interests groups took center stage and the entire event came across as a boring fundraising/political benefit dinner. And the food was bland, as expected. (The Chobani Yogurt was much better!). So, I must say, the IMAZ carb dinner was a bit of a letdown.

Saturday, November 16^th

ONE MORE DAY!

Tri Dad, Erik & Me at the practice swim

Saturday morning we made our fourth trek to TBP for the practice swim. And it was cold. We gathered near the lake under partly cloudy skies, the cool breeze and air in the low 60s raising goose bumps on my skin, to pour ourselves into our neoprene and plunge into the 62-degree water. Did I mention it was cold? Breathtakingly so. I swam a short out and back, probably about 20 mins, and climbed the metal stairs from the water, shaking uncontrollably. In the changing tent, I fumbled into dry clothes, thankful I’d brought a hoodie for the extra layer of warmth and to have something to cover my wet hair with.

We wandered through the Expo again. Shivering, I searched in vain for a pair of neoprene arm warmers which, apparently, don’t exist. I knew then I was a fool for going into this race with a sleeveless wetsuit. But more free Chobani Yogurt and Bonk Breakers made me feel better. (Coconut Cashew, Espresso Chip, Peanut Butter Chocolate Chip and Blueberry Oat were my favorites.) :)

Back at the hotel we spent the afternoon packing and organizing our race gear and nutrition into five separate bags: Swim to Bike, Bike to Run, Bike Special Needs, Run Special Needs, and Morning Clothes.

On our fifth and final pre-race trip to TBP, we racked our bikes and relinquished our gear bags, which were lined up numerically in the transition area. 

Then there was nothing left to do but rest, eat, and try to relax.

Tri Dad & I had a low key pasta dinner at our hotel and watched Comedy Central to take our mind off the race. The alarm clock was set for 3:30 AM. It was Race Day Eve. The moment we’d been waiting for and working so hard for was just hours away . . .

  

Next Up: IMAZ Part 3: The Swim 

IMAZ Part One: The Road to Tempe

Sometime in the months after Ironman Cozumel, the idea to do another Ironman was born. 

I'd always thought Ironman Cozumel would be a "one and done" kind of thing. But as I've written before, Ironman is a lot like childbirth; while you're in the throes of agony, living in fear of what lies ahead, not sure if you're up for the challenge, you swear you will never do it again. 

But then, afterward, you're all aglow, this precious gift in your hands, this amazing sense of accomplishment in your heart, and you think: What pain? What agony? It really wasn't so bad. I could probably do this again . . .  

And then something else takes hold, moving you along from simply thinking I could probably do this again to I could probably do this better; I want to do this again. I am up for the challenge! I need to prove to myself that the first time wasn't a fluke, that it wasn't beginner's luck that I made it through 140.6 miles. And that horrific marathon split? I know I can do better then that next time . . .  

And with those two words--next time--your fate has been sealed. 

So on November 19th, 2012, I sat poised at my computer, fingers at the ready, watching the clock tick down to 12 noon--and it was on! Fingers flying over the keyboard, sighing with relief--yes, relief!--when I made it "in" to the site and was officially registered for a race that filled to capacity in 40 seconds. Literally thousands of people plunking down a huge chunk of change for the privilege of five months of grueling training followed by a single day of swimming, biking, running; sweating, pushing, suffering (sounds like childbirth, right?) through and over 140.6 miles of water, asphalt and concrete.  

And then I didn't really think about it again until spring. Though I kept up with a basic and minimal fitness regimen over the winter, my training for the season didn't start until March when I began preparing for my first race of the season . . . a local sprint triathlon to benefit the melanoma foundation. The day after the race, on Monday, June 17th 2013, training for Ironman Arizona officially began.  

Over the next 22 weeks I would log:

105,426 yards swimming

2056.77 miles cycling

306.21 miles running

A typical training week consisted of 9-13 workouts over 6 days, with one day of rest. Other than taking care of my family and attending to the daily requirements of my job as a freelance writer and yoga instructor, my life revolved around Ironman training. There were no happy hours, wine tastings or leisurely weekends, and in the thick of it all, as training intensified from the Build Phase to Peak Phase, I begged friends and family for forgiveness--for my total lack of being there, for my singularly focused and selfish pursuit; because, yes, training for an Ironman does require a certain degree of selfishness--and their promises to remind me how awful it all was and to schedule an intervention if I ever got the crazy idea to do it again! 

Overall, I had a great season, standing podium in 3/4 races and twice qualifying for the 2014 USAT Age Group National Championship in Milwaukee, WI: 

SC Sprint Triathlon

1st in Division

2nd Overall Female (out of 101)

Iron Girl Sprint Triathlon

6^th/302 in Division

Top 2%: USAT National Qualifier

North East Olympic Distance Triathlon

2^nd in Division

USAT National Qualifier

ChesapeakMan Skipjack (75.2-miles)

2^nd in Division

11^th Overall Female (out of 52)

41^st Overall (out of 132)

Then, in September, with about 6 weeks left to go until IMAZ, the wheels came off. My left hip and hip flexor area had been tight for a few weeks, making it tough to stand and elongate the hip after sitting. So, I decided to try a foam roller to stretch and loosen the left hip and IT Band. Big. Mistake. I'm not sure exactly what I did--perhaps tore or ruptured some muscle fibers?--but as I moved the foam roller under my hip, I felt excruciating pain. The muscle I injured—the Tensor Fasciae Latae (TFL) was all new to me--Ironman training is nothing if not a full course in anatomy. The TFL is a tiny muscle, inferior to the IT Band, which is a long strip of fascia along and over the iliac crest. Apparently, pain in the TFL is common for certain types of athletes, such as distance runners.   

As a result of my TFL injury, I was unable to run for the rest of the training, the TFL like a rope being rubbed back and forth and frayed on the corner of a wall, as it moved across the iliac crest. Aqua jogging, or pool running, replaced actual running for the first 4 weeks, and I scheduled extra massage therapy and acupuncture appointments to help speed the healing process. My last scheduled long run was, instead, a long power walk of the same distance. Two weeks out, I managed a few short intervals on the track, but each effort to run caused a setback in my healing. It was the best I could do. 

Though it felt odd leaving my bike at a local shop to be picked up by Tri Bike Transport--like I was leaving one of my limbs--it was also a slight relief. I'd done it! I'd completed the training. The big day was almost here! 

                                                      

The packing and logistics for an Ironman--arranging childcare (Thanks Mom & Dad!), scheduling carpools (Thanks friends & neighbors!), creating and coordinating a schedule--seemed almost as bad as the actual training. I was a total stress ball. 

Finally, on the afternoon of Wednesday, November 13th, we flew to Tempe, Arizona. Tri Dad--a relatively big, tall guy--traded in a bunch of frequent flier miles to upgrade our tickets to first class so we could fly in comfort and he wouldn't be cramped into a tiny seat in coach, his knees pressed into the seat back in front of him. This was a luxury well-worth the trade-in, as not only did we have extra room, but we also had plenty of food. Pretty good food too, for airline food. And the flight attendant doled out bottle after bottle of water to us (not tiny plastic cups of it). We drank about 2 liters of water each during the flight, which was on time and went smoothly. We collected our bags without delay (tagged "priority" as they were, thanks to our first class seats) and were on a shuttle to our hotel within minutes--which is when we hit our first and only minor travel snag. 

Our hotel, Four Points by Sheraton Tempe, had experienced a leak and we were unable to check into our room. Tired and travel weary, we were relocated to another hotel for the night--The Country Inn & Suits, which was conveniently located across the street from The Dream Palace, and adult night club that generated a steady stream of traffic flocking to its purple neon decor. 

Luckily, our room at the Sheraton was ready by 10 AM next morning. We checked in, unpacked our bags, and caught a shuttle to Tempe Beach Park for the race Expo and packet pick up. 

The fun was about to begin . . . 

Next up: IMAZ Part 2: Countdown to the race. 

Finding the right training plan

When I began training for triathlons in 2007, my only training aids were a bright yellow Walkman, a basic sports watch and the sometimes company of my daughters in a double jogging stroller. 

The Walkman was eventually replaced by an iPod shuffle, a Garmin GPS watch took up residence on my wrist, and the jogging stroller now collects dust in the basement. But with my favorite tunes uploaded onto a tiny, matchbox-sized device and my new watch delivering stats on pace, distance, calories and max speed, I felt like my training had been elevated to a whole new level. I didn’t feel the need to engage in heart rate training, though my Garmin is equipped for it, or hire a coach or personal trainer.

Then, in 2011, my husband and I decided to train for an Ironman—a 140.6-mile race comprised of a 2.4-mile swim, a 112-mile bike, and a 26.2-mile run—and I knew I’d need a structured, detailed plan to help guide me through the rigors of training for an endurance event of this magnitude. So, on the recommendation of a friend who’d already completed two Ironman races, I purchased Triathlete Magazine’s Essential Week-By-Week Training Guide by Matt Fitzgerald, which includes plans, scheduling tips, and workout goals for triathletes of all levels. The book contains 12 to 24-week training plans for all four triathlon distances—sprint, Olympic, Half Ironman, and Ironman—ranging from Level 1 for beginners to Level 10 for elite athletes or those hoping to be podium contenders.  

According to the book, “as you move up from Level 1, the number of weekly workouts increases, as do the average workout durations, the total weekly training volume, and the amount of high-intensity training.”

Each training plan is divided into three equal segments: Base Phase, Build Phase, and Peak Phase, and the book features detailed descriptions of every workout and training level. Off-season training plans, strength exercises and recommended stretches also are included.

Initially, I purchased the book as a resource for Ironman training but found it so beneficial for scheduling workouts and planning training sessions that I now refer to it on a regular basis for all levels of triathlon training.

There is a variety of training plans available online and in hard copy, complimentary and for purchase, for triathletes as well as for athletes with a single-sport focus. The key is to research several plans until you find the one that is right for you. 

Fins & Paddles in the Pool--Use 'em or lose 'em?

I, personally, am not a fan of using fins or paddles during swim workouts. Fins caused pain and tenderness in my ankles and paddles created, what I felt, was unnecessary stress on my shoulders. Plus, when it comes time to race, fins and paddles are not allowed, so I prefer to know how I’m performing and progressing in the water without the aid of swimming tools.

However, according to my husband, who was a competitive swimmer for years and who can still post world-class times in the swim leg of a triathlon, “Fins and paddles can be useful training tools early in the season to improve technique and teach your body what it feels like to move fast through the water.”

When used sparingly and correctly, fins can indeed help swimmers increase speed, build leg and kick strength, teach proper stroke technique, and improve body position, cardiovascular endurance and ankle flexibility, which, according to swimming.about.com, “will result in a more efficient flutter kick through better angles of attack on the water.” Fins also helps athletes feel the difference between kicking from the hips as opposed to kicking from the knees. But fins also increase stress on the knee joints so they should not be worn by swimmers with knee pain or while swimming breaststroke.

Since 90 percent of swim propulsion comes from the upper body, hand paddles are used to increase shoulder strength and power, and to create a better feel for the water by helping a swimmer to improve stroke technique and efficiency.

Paddles should be no more than 10 percent bigger than your hand and, as with fins, should not be used for more than 25 percent of your workout. If used incorrectly or too often, paddles can cause shoulder soreness and even lead to shoulder injuries. Swimmers with technical stroke deficiencies should not use paddles until the deficiencies are corrected.

As trainright.com notes, if you want to improve your stoke, focus on technique first and strength second. “The goal is always to do it right, and then do it powerfully.”

1,000 All-Time Best Bicycling Tips

My name is Triathlon Mom and it's been two months since my last post. 

Well. Clearly I am a delinquent blogger, but I do manage to post daily tidbits on Facebook. https://www.facebook.com/triathlonmama

But, recently, I read Bicycling Magazine's 1,000 All-Time Best Tips: Top riders share their secrets to maximize fun, safety and performance. 

From triathletes to mountain bikers, there's something for every cyclists. This 168-page book covers topics ranging from training techniques, skill builders and safety, to distance riding, bicycle racing, health and fitness, nutrition, and bike care and repair. 

But, if you are short on time to kick back with a book, consider this the CliffsNotes version. My gift to you :) What follows are some of the tips I found most interesting, insightful and helpful. So, be safe, have fun, and train smart!  

* Be aware of the mental stresses of training as well as the physical stresses. “I think your mind will burn out before your body. Your body can adapt to almost anything.” –Greg LeMond, America’s three-time Tour de France champion.

* The key to training with a heart-rate monitor is knowing your heart’s maximum beats per minute. You can get a rough estimate by subtracting your age from 220, but it’s much better to have it determined by a stress test or VO2 max test. Once you have the figure, training becomes a matter of percentages, using these four levels of exertion:

·  Less than 65% of max heart rate to promote recovery

·  75% of max to build aerobic endurance

·  85% of max to approach your lactate threshold, the point at which the      greatest aerobic improvement occurs.

·  95-100% of max, done in short bursts, to train for sprints, attacks, chases,    hill jams, etc.

Few things in life are guaranteed, but here’s one: If you routinely train in the range between 65-85% of your max heart rate, you will become fitter.

* In general, three peaks in one season are the most anyone should try. A physical peak is just one step from a tumble into over training.

* Fact is, cycling is one of the best things you can do for your short and long-term health and fitness. It tunes the cardiovascular system, sheds extra pounds, and, because it’s non-weight-bearing, is easy on the joints.

                                                     

* Tips to clean a water bottle or hydration bladder and reduce the plastic flavor:

1. Fill the bottle or bladder with hot water and put in four drops of bleach. Let it stand overnight; then rinse the alternating hot and cold water to break the molecular surface tension of any remaining bleach. This kills the bacteria and leaves no taste.

2.  If the idea of bleach doesn't appeal to you, use a teaspoon of lemon or lime juice. It won’t kill bacteria, but it’l freshen the taste.

3.  Rinse the bottle or bladder with warm water containing a teaspoon of baking soda.

4.  Wash bottles in dishwasher.

* Ways to score against saddle sores:

1. Dress right. Wear shorts with a soft, absorbent, padded liner known as a chamois.

2.  Lubricate. A cycling-specific skin conditioner, such as Assos Chamois Cream, all but eliminates the risk of chafing when it’s applied before riding. Afterward, it washes away easily, making it superior to lubricants, like petroleum jelly, that clog pores and liners.

3.  Keep clean. Wash yourself and your shorts after every ride. Have at least two pairs of shorts so that one is always clean and ready.

4.  Be a quick-change artist. Never hang around after a ride in your cycling shorts. The damp liner is a breeding ground for germs. Even if you can’t wash right away, put on dry clothes next to your skin.

    * Consider altering your riding schedule if the forecast high temperature (in Fahrenheit) plus the relative humidity adds up to 160 or more. In such conditions, heat-related maladies become much more of a threat.

* The hazards of consuming more than 2 ounces of alcohol per day are well-known, and here’s another one: It can hurt your cycling performance by disturbing your body’s delicate balance of iron and other vital elements. It also increases fluid loss through urination, which can cause dehydration. In fact, your body needs 8 oz of water to metabolize 1 oz of alcohol.

If you party on Friday night, don’t expect to ride well again until Sunday. Studies show that it takes at least 36 hours before the performance-impairing effects of alcohol to wear off.

* Insufficient sleep won’t necessarily hurt your cycling. Researchers have found that strength, aerobic ability and heart rate don’t change significantly even after 60 hours of sleep deprivation. What does change are moods and perception. On long rides this may reduce performance.

* Stay off the bike during the two or three (on average) colds you'll catch each year. If you must ride, take it easy because viruses often travel to muscles where they can cause microscopic damage and fatigue. In fact, a 15 percent loss of strength has been found among people who recently had a virus.

* Inhaling frigid air during winter rides will not damage your throat or lungs. Exercise markedly increases body temperature, and the extra heat you generate instantly warms each breath you take.

* Keep riding as your age if you want a better quality of life. Research has found that older adults who exercise regularly have sharper minds than those who don’t. In one study, the active group scored higher in tests for reasoning, memory vocabulary and reaction time.

* Relieve foot discomfort by occasionally not pushing down for several strokes. By only pulling up, pressure is reduced on your soles and circulation restored.

* If you eat pasta before a big event, you’ll be in the company of 83% of world-class cyclists, according to one poll. Their pasta of choice is spaghetti, and 60% of them eat it at least three times per week. Some favorites of the pros: 

~pasta topped with honey

~cold spaghetti with cottage cheese and cinnamon sugar

~pasta smothered with peanut butter.

* During hot summer rides, keep your on-bike drinks cold by starting with frozen bottles, using ice cubes, or using insulated bottles or covers. Temperature plays a role not only in a drink’s taste but also in its effectiveness. A cold beverage is refreshing, and studies have shown that it lowers core body temperature. Plus, it digests and goes to work faster than a warm drink.

* Installing lighter inner tubes is an economical way to improve your bike’s performance. This is because wheel weight has a profound effect on acceleration and speed. An ultralight tube may weigh half as much a s a standard one yet cost only $2-$4 more. That’s a bargain compared with the cost of reducing wheel weight by replacing tires, rims or spokes.

* If your saddle is a source of discomfort, it’s probably too narrow to fully support your “sit bones.” It might also have inadequate padding or it may have too much. Extra-thick foam or gel can exert excess pressure in the center as your sit bones sink into the sides.

* Service your bike right after each wet ride. Hose it off, wipe it down with a towel, and then lubricate the chain and spray a water-dispersing product, such as WD-40, everywhere cables go into or out of housings. Give a spritz to the pivot points on brakes and derailleurs as well.

* To prevent your glasses from fogging, smear both sides of the lenses with a little gel toothpaste. Rinse with cold water, then dry with a towel.

* Grease the quick-release and mounting bolt threads on your car rack to prevent them from seizing with corrosion.

* Put your patch kit, tire levers, and other tools in an old sock before storing them in your seat bag. This keeps everything organized and quiet. When you need to make a repair, pull the sock over your hand if you need to touch greasy parts.